Functional foods and Super foods

Functional foods

Functional foods are associated with health benefits that go beyond basic nutrition.
These are foods that include natural ingredients as well as products modified through fortification or enrichment, promoting overall wellbeing and helping to prevent chronic diseases.
Apart from their intrinsic nutritional value, functional foods also provide specific and enhanced health benefits.

These are foods whose benefits are scientifically proven, as they modulate physiological functions and contribute to the prevention and management of various non-communicable diseases, such as cardiovascular diseases, type 2 diabetes and certain types of cancer. There are two categories of functional foods:

Conventional foods, which are rich in naturally health-promoting ingredients, such as: fruits (berries, kiwi, apple, blueberries, etc.), vegetables (broccoli, cabbage, spinach, etc.), nuts (almonds, walnuts, etc.), seeds (chia, flaxseed, etc.), legumes (black or white beans, lentils, etc.), whole grains (oats, barley, etc.), fatty fish (salmon, sardine, etc.), herbs and spices (turmeric, ginger, etc.). Their functional power derives from their natural composition of vitamins, minerals, antioxidants, and healthy fats.
Modified foods, which are processed and fortified, enriched or improved with additional beneficial ingredients, such as: fortified juices, dairy products (milk and yogurt with added nutrients), plant-based milk alternatives, enriched cereals, enriched eggs, etc. The addition of nutrients (vitamins, minerals, probiotics, or fibers) increases health benefits beyond the original nutritional profile.

This diversity between natural and modified functional foods allows individuals to meet specific nutritional goals or address deficiencies in their diet.
In the European Union, there is no specific legislation for "functional foods," but there is harmonized legislation on health claims. That is, any claimed benefit must be scientifically proven.
Strategic food fortification has had a strong impact on public health. Good examples include the widespread use of iron-fortified flour and iodized salt, which have reduced the prevalence of childhood anemia and goiter, respectively.

As already mentioned, the benefit of functional foods lies in the presence of bioactive compounds that interact with physiological systems, such as:

Antioxidants that neutralize free radicals, preventing cell damage and protecting against chronic diseases (e.g., flavonoids, polyphenols, anthocyanins, beta-carotene, lutein, zeaxanthin, and lycopene).
Omega-3 fatty acids that reduce inflammation and promote brain and cardiovascular health (e.g., EPA, DHA, ALA, etc.).
Fibers that improve glycemic control (blood sugar), protect against diabetes, obesity, cardiovascular diseases, and some cancers and normalize digestive function. There are soluble and insoluble fibers, present in whole grains, fruit, vegetables and legumes.
Probiotics and prebiotics that modulate the gut microbiome, impacting digestive health, immunity, and cognitive functions. These are the beneficial bacteria found in yogurts and other foods and the non-digestible dietary fiber in fruits and vegetables that feed intestinal bacteria.
Vitamins and minerals, which are essential micronutrients, such as folic acid present in cereals, calcium and vitamin D in milk and iodine in salt.
Functional foods are recognized by the most important international institutions (EFSA, FDA, and WHO) for their significant impact on the prevention and management of chronic diseases.

To maximize the beneficial effect of functional foods, it is necessary to consider their bioavailability and synergy, the most suitable culinary techniques to preserve nutrients and the balance between nutrition and the additional effect to be achieved. Thus, to maximize bioavailability, it is necessary to:

Choose the most suitable synergies, such as: the absorption of curcumin (from turmeric) is increased in the presence of piperine (black pepper) and healthy fats; the absorption of plant-based iron can increase up to 300% in the presence of vitamin C; lycopene (from tomato) is better absorbed when cooked with olive oil; the absorption of fat-soluble vitamins (e.g., vitamin A—beta-carotene—from carrot and pumpkin) is higher in the presence of a healthy fat; complex carbohydrates should be paired with protein and healthy fat to optimize satiety and blood sugar levels; EGCG (Epigallocatechin Gallate, a polyphenol and a type of catechin found mainly in green tea and known for its high antioxidant power) is better absorbed in the presence of citrus juice;
Use the most appropriate culinary techniques, such as: gentle steaming or quick sautéing with little olive oil; use little water when cooking vegetables (the water can be used for soups); avoid overcooking to preserve nutrients; cooking can decrease the bioavailability of some nutrients, but others require cooking to be absorbed (e.g., lycopene from tomato, starch from potatoes, etc.); vegetable oils, except olive oil, degrade at high temperatures; dry legumes should be soaked before cooking to facilitate nutrient absorption;
Optimize the balance and nutritional integrity with gastronomic pleasure, such as: diversifying food groups to maximize synergies; selecting high-quality, nutrient-rich ingredients to create tasty dishes without excess salt, sugar, or saturated fats; prioritizing minimally processed foods and avoiding ultra-processed ones that may contain too many additives; diversifying food colors and choosing the freshest options (the “rainbow diet,” composed of colorful fruits and vegetables, is richer in antioxidants);

Super and sirt foods

Super foods

Superfoods:

There is no strict scientific definition of superfood. However, it is generally agreed that this category includes foods with high nutritional density, rich in antioxidants and other elements (vitamins, minerals, and essential fatty acids).
Scientifically, superfoods overlap with functional foods. In fact, the concept of "functional food" is what the scientific community uses, not "superfood," when referring to foods that provide health benefits beyond basic nutritional needs.
Examples of superfoods are those already listed as functional foods. Some noteworthy examples include chia seeds, açaí, blueberries, goji berries, spirulina, red fruits, fish rich in omega-3 fatty acids (such as salmon and sardines), green leafy vegetables (broccoli, spinach, chard, etc.), nuts, pomegranate, beetroot and olive oil.
It is important to note that the health benefits provided by these foods are not unlimited and are not directly proportional to the amount consumed. Excessive consumption may be associated with side effects, so it should be monitored by a professional and quantities with scientific backing should be respected. Attention should also be paid to preparation, as processing or combining with other foods (e.g., sugar) can alter the expected benefits.
Remember that no single food, even so-called superfoods, contains all the nutrients needed for human nutrition.

Sirtfoods:

Sirtfoods are so named because they activate sirtuins.
Sirtuins are proteins (enzymes) with anti-inflammatory and antioxidant properties, associated with anti-aging, a lower cardiovascular risk, and weight reduction (the activation of sirtuins can trigger effects similar to caloric restriction).
Sirtuins, or SIR (Silent Isoform Regulators), comprise a group of 7 isoforms. The first discovered was Sir2, in 1984, in yeast. Interest in this protein grew when it was found to promote longevity in yeast, nematodes, and flies. Research then showed that caloric restriction in mammals increased the expression of sirtuins.
Seven isoforms have been identified in mammals. Isoforms 1, 2, 6, and 7 are found in the nucleus, the 3, 4, and 5 in the mitochondria, and 1 and 2 may also be found in the cytoplasm.
They regulate cell proliferation and differentiation, participate in DNA repair, genome stability, energy homeostasis, prevention of some cancer types, tissue regeneration, etc. They also regulate gluconeogenesis, fatty acid oxidation, expression and maturation of adipocytes, plasma glucose levels, mitochondrial energy capacity, insulin secretion, tissue insulin sensitivity, and cholesterol homeostasis.
Sirtfoods are rich in polyphenols, which mimic caloric restriction, leading to a 20 to 40% reduction in nutrient intake.
Polyphenol-rich sirtfoods include: arugula, buckwheat, capers, celery, chili pepper, cocoa (85% dark chocolate), coffee, extra virgin olive oil, garlic, green tea, kale, dates, parsley, red chicory, red onion, soy, turmeric, walnuts, apples, citrus fruits, and saffron. Red wine grapes are not only high in polyphenols but also in resveratrol. Strawberries and blueberries, besides being rich in polyphenols, are high in anthocyanidins. The root of sorrel is particularly rich in resveratrol (about 100 times more than the skin of black grapes).

Just as with functional foods, superfoods and sirtfoods share significant common ground, as they are rich in bioactive nutrients, particularly polyphenols, fibers, vitamins, and minerals.
For this reason, it is not surprising that many foods appear in both groups, even though superfoods generally lack scientific validation, while sirtfoods have a defined biological mechanism.
The authors of the Sirtfood Diet are British nutritionists Aidan Goggins and Glen Matten. The initial popularity of the diet was not matched by scientific proof. Apparently, weight loss is mainly due to caloric restriction rather than being based on sirtfoods. This does not mean that sirtfoods are not effective in promoting health and weight loss. It simply means that, like superfoods and functional foods, they should be part of an overall healthy diet.

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Functional foods and Super foods